Upper Body Workout #1

This workout specifically has a lot of shoulder and upper body work to help my rock climbing and kayaking. The cooldown is mostly lower body because as primarily a runner, I always need lower body stretching.


3 sets of:

Main Workout

Each exercise is 3 sets. 10 reps for each exercise for high rep, low weight days; 5 reps with heavier weight. Abs are done during the rest period. All abs work is 10 reps.

  • 30 second Farmers Walk; dead bugs each side with stability ball
  • Dumbbell/barbell bench press; dead bugs each side with stability ball
  • Single arm dumbbell row; Russian twists
  • Bicep curl to Arnold press; hanging leg raises
  • Dumbbell pullover; hanging leg raises
  • Lateral & front raises superset; weighted knee to chest crunches
  • Weighted back extension; no abs during rest
  • Horizontal woodchoppers using resistance machine